 What is up everybody? My name is Noah Banks also known as the Millennial Health Coach where I help Millennials like you Hack your busy schedule to live a happier healthier life and tell you where we going over the three steps to getting six-pack abs Let's go ahead and get started All right before we get to any of the steps the biggest thing I want you to realize is when you're trying to get abs You have to have a low body fat percentage because you can do all the ab exercises that you want to But if you still have a belly of fat over it, you're not gonna see it So you got to remember it's ideally you want to be between eight to twelve percent Body fat in order to see those abs. So step number one. I want you to have an ab visible diet ab Visible now in order to have an ab visible diet. What you have to do is a few things one make sure you're having enough protein In your body. This is between point eight to one gram of protein per pound of body weight I want to make sure you're consuming protein throughout the day And that's because the more protein that you have the more muscle you build after your workouts And the more muscle you have the less and less body fat that you have So the second way I would say to have an ab visible diet is to get rid of all processed foods It does nothing well for your body And in fact it leads to a higher risk of cardiovascular disease The third tip I would say to have an ab visible diet is to fill half of your plate worth of vegetables and fruits That's right You need to eat your vegetables because when you're doing this one you're keeping your calories low You're also getting the right type of nutrients in your body to make sure that your body Performs at its most optimal state the last way to have ab visible diet drink water I suggest around two to three liters a day and this is so everything in your body is running smoothly And remember 70% of your body is water. So make sure you're drinking water step number two to getting six pack apps Is to have an absolute workout program get it absolute so the way that you have an absolute workout Is to have the right combination of weights and cardio now for the weights and you want to make sure you're doing full body Workouts now this might seem strange. You're like well, you know, why am I not separated body parts? No, the whole idea is to drop body fat and the best way to do this is put your body under as much tolerable stress As you can and by doing this you do full body workouts doing your shoulder presses You're doing your bench presses. You're doing your rows. You're doing your deadlifts You're doing your squats all the way down and when you're doing that your body is going to overdrive mode It's like hey, I need to go ahead and start burning fat You also have to have the right amount of cardio Now there's two different types of cardio is that you can use for fat burning so you can see those abs the first one Which is everybody's usually used to this one, which is low intensity steady state, which is known as less So list is where you're going for around 25 to 30 minutes at a basically a moderate pace where your breathing is a little bit Tough, but you're still going It's like basic what you do when you're running on a treadmill going on a bike and just going for around 25 minutes Very light But you're actually in a fat burning state if you do this right after a weightlifting workout My favorite cardio is the high intensity interval training cardio That's right that hit hits one of my favorite types of training because of the fact that it one only takes around 12 to 15 minutes And two by doing that on one of your workout days It's one of the most efficient ways to burn fat and keep your muscle Remember the more muscle you keep on the less fat you keep on so one of my recommendations for a hit cardio is to do around Eight rounds of a one to three ratio So this could be 30 seconds sprinting and then one minute and 30 seconds of a nice jog And you do this for around 10 to 12 rounds. It's got to be tough I promise step number three to getting six pack abs do ab workouts Now you may be wondering why did I leave ab workouts to the end? And that's actually because I keep it on the lower end of my priority list when it comes to getting six pack abs And this is because if you're not having an ab visible diet or an absolute workout to help you burn fat You're not gonna see those abs anyway I'm doing those ab workouts, but ab workouts are very important because you want to make sure you're getting them Stronger. So there's four parts of the abs that I really want you to focus on when doing your ab workouts And the first which to me is the most important is your core Literally you use your core in everyday movements when you're standing in line for lunch when you're sitting down and sitting straight up Having good posture that all requires core. The best way to attack your core is using planks Literally, that's all you need to do what I like to do is start off at 25 seconds And then literally bump it up five seconds every time I do the plank So if you do that, I promise you your core has got to be super super strong The second part of your abs that you really want to focus on is the lower end now to focus on this lower end That's basically the bottom abs. You want to make sure that you're doing any type of leg lifting movement So this can be leg raises knee raises when you're doing the butterfly kicks or anything like that anything that you using your legs You're got to be using your lower abs. Then you want to focus on the upper abs This happens when you use any type of crunching motion So when you're doing the rope crunches regular sit-ups regular crunches Hand raises all that it's got to be your upper abs and my favorite part of the obliques cuts You know right that that makes that V shape that those lines are just you know, you get what I'm saying obliques This is basically anything that you're doing that's a twisting motion So when you're taking cables you're twisting when you're doing Russian twist with a medicine ball or weight in your hand Anything that has that twisting motion you're gonna be working your obliques And honestly, it's that simple to get six-pack abs All you have to do is have an ab visible diet an absolute workout Straighten your abs with ab exercises the one thing I have to say though If you do this the main key is doing it consistently if you do this over and over and over and over again You're gonna be watching those lines coming in you guys start seeing them blocks forming up You guys see two then you guys see four you gotta see six you might see eight So just make sure that you stick into those three steps, and I promise you'll be having six-pack abs in no time So I hope this video was helpful for you. I do have one question What is your favorite ab workout put it in the comment box below and if you like this video? Don't forget to like subscribe and hit that bell button right there to stay up to date on all my upcoming videos I hope you enjoyed your you know embrace the high